VG_531_BBB.xlsx
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MAX 90% WARM-UP 135 125 65 >>> 5x10 Pull-Ups Monday 1x10 1x10 1x10 1x10 Set 1 Set 2 Set 3 BBB Set 1 BBB Set 2 BBB Set 3 BBB Set 4 Week 1 (3x5) 85 95 110 75 70 60 55 Week 2 (3x3) 90 100 115 75 70 60 55 Week 3 (531) 95 110 120 75 70 60 55 Week 4 (3x5) 50 65 75 MAX 90% WARM-UP 295 270 135 >>> 5x15 Hanging Leg Raises Tuesday 1x10 1x10 1x10 1x10 Set 1 Set 2 Set 3 BBB Set 1 BBB Set 2 BBB Set 3 BBB Set 4 Week 1 (3x5) 180 205 230 160 145 130 120 Week 2 (3x3) 190 220 245 160 145 130 120 Week 3 (531) 205 230 260 160 145 130 120 Week 4 (3x5) 110 135 165 MAX 90% WARM-UP 230 210 105 >>> 5x10 Dumbbell Rows Thursday 1x10 1x10 1x10 1x10 Set 1 Set 2 Set 3 BBB Set 1 BBB Set 2 BBB Set 3 BBB Set 4 Week 1 (3x5) 140 160 180 120 110 100 90 Week 2 (3x3) 150 170 190 120 110 100 90 Week 3 (531) 160 180 200 120 110 100 90 Week 4 (3x5) 85 105 130 MAX 90% WARM-UP 275 250 125 >>> 5x10 Glute Ham Raises Friday 1x10 1x10 1x10 1x10 Set 1 Set 2 Set 3 BBB Set 1 BBB Set 2 BBB Set 3 BBB Set 4 Week 1 (3x5) 165 190 215 145 135 120 110 Week 2 (3x3) 175 200 225 145 135 120 110 Week 3 (531) 190 215 240 145 135 120 110 Military Press Assistance: Lats Deadlift Assistance: Hip Flexors Bench Press Assistance: Back Squat Assistance: Hamstrings
Transcript of VG_531_BBB.xlsx
Boring But BigMilitary PressMAX90%WARM-UPAssistance: Lats13512565 >>>5x10 Pull-Ups>5x15 Hanging Leg Raises>5x10 Dumbbell Rows>5x10 Glute Ham Raises
